Fri 12FEB16

AM
A) General, dynamic and specific prep work
+
AD 20 sec HARD
Rest walk 3 min
x 2
+
Row 400m x 1 HARD
rest 3 min
Cool down 10 min

10 min AB @ 35-40 rpm
12 min dynamic stretch
+
18, 17 cals
+
1:27 row pace.
+ 10 min AB @ 35-40 rpm

PM
A) Power jerk ; 1.1 – every 2 min x 6 sets – 75-80% – PERFECT reps

All at 255.

B) Push Press; build to265# in 6 sets

135, 185, 215, 235, 255, 265

C) 5 sets @97%:
12 thruster – 115#
10 TTB/CTB
12 OHS – 115#
20 cal AB
rest walk 3-4 min

1. 2:29
2. 2:29
3. 2:36
4. 3:19
5. 3:48

– First 3 sets: double taps unbroken. About 65-70 rpm on AB.
– Last 2 sets: double taps killed me. 5/3/2 and 4/3/2/1. When I got tired with them my first 2 reps of each break were no reps in order to get the rhythm. Never done them in a workout like this. Assault bike also got slower. Legs were fatigued.

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